wod-tuesday

W.U. Coaches Choice

Strength:

A.  4 Sets

  • L-Sit Double DB Strict Press x 8 reps (heavier)
  • Banded Face Pulls x 12

B. 3 Sets

  • Single Arm Renegade Row 6/6 (heavier but balanced)
  • 12 x Wall Squats with Reach

W.O.D 9-15-21

  • Pullups
  • Burpees
  • Strict Handstand Pushups

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Hybrid:

W.U. Coaches Choice

Strength: 4 sets of the below

  • L-sit Double DB Strict Press x 12 (lighter)
  • 12 x Wall Squats with Reach

W.O.D 21-15-9-15-21

  • Burpees
  • Barbell Bent Over Row 95/65
  • :30 sec Wall Hold or :60 sec tall plank

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CoreFit :

W.U. Coaches Choice

Active W.U: 3 Rounds of

  • 30 x Singles
  • 200M Row
  • 10 x Plate Hold Squats

Core: 3 Rounds of

  • :45 sec Hollow Hold
  • :15 sec Rest
  • :45 sec Bicycle Crunches
  • :15 sec Rest
  • :45 sec Tall Plank Hold
  • :15 sec Rest

W.O.D 10 rounds of

  • 10 x Calories
  • 10 x KB Swings
  • 10 x Alternating Lunges
  • 10 x Jump Squats
  • 5 x Pushups